2. Glute Bridge (For the glutes): Lie on your back with your arms at your side, palms down by your hips, knees bent at 90 degrees. Your feet should be 15 centimetres apart and flat on the floor. Push up through your heels to lift your hips as high as possible while squeezing the glute muscles. Hold for 15 seconds. Then lower. Repeat four times.

3. Plank (For your abs, core): Lie flat on your stomach with your toes touching the floor. Place your elbows directly under your shoulders with your forearms flat on the ground. Using your abs, lift your hips in the air until your body is parallel to the floor in a push up position. Squeeze your glutes and brace your abdominals while holding a rigid plank position. Hold for 30 seconds. Then lower. Repeat.

4. Back Extension (For the lower back): Lie flat on your stomach, your arms at your sides, with your legs extended straight behind you, heels touching and toes on the floor. Squeeze legs together. Press your elbows into your ribcage. Lift your hands off the floor. Raise your chest into the air while keeping your feet on the ground. Then lower. Do two sets of 15 repetitions. On the last rep of each set, hold the highest position possible for an additional 15 seconds.

5. Hip Flexor Stretch (For the hip flexors, quads): Step into a long lunge. Lift arms straight above your head and extend them back slightly. Bend your torso back and away from the rear leg to stretch the side of the body. Hold for 30 seconds. Do the same on the other side.

6. Wall Squat (Legs): Press your back flat against a wall, legs shoulder width apart. Slide down until knees are bent about 90 degrees. Keep your upper back against the wall and raise your arms completely above your head. Keep your head, back and arms firmly against the wall. Hold for 45 seconds.

7. Negative Push Up (Arms): Move into the plank position, and slowly lower body evenly to the ground, holding strong through the core. The negative push up should take 15 seconds from top to bottom, in a constant slow motion.